This is mostly a place for me to be able to monitor my training as I’m not currently posting it up anywhere. If anyone comes to find it useful or interesting, wonderful!
I basically started training after I graduated high school in May 2007, and have gotten more and more into this ever since. Was in Japan for 5+ months during 2010 so I lost a lot of weight and am currently gaining back old strength and size (although I’m now right about where I was before I left). Currently gaining for hopefully a few more months before I diet off some of this flub.
Some recent big lifts I’ve hit:
315 x 3+1 incline barbell
135’s x 6+1 incline DB’s
315 x 10 barbell rows (just now getting back into these)
425 x 7 back squats
365 x 4 front squats
100’s x 10 DB shoulder press
Nothing else people probably care about.
Currently training on a 4 day rotational split, and take off days as my schedule demands/how I feel. Pretty simple.
Chest/tris
Back/bis
Legs
Delts/arms
I’m a smidge above 6’0" (I tell girls I’m 6’1’" ), and currently weighing between 233-235 I believe, though my scale blows. I’m somewhere between 17-20% bodyfat I’m guessing. Goals are overall strength and size gain, with a particular focus on my arms (hence why they get hit twice in a cycle), and legs (which I absolutely murder).
Expect to see some big strength and size gains coming soon!
Leg workout was pretty sexy, though not as sexy as last week’s. By the time I got to squats, there was some tightness in my right quad that made even 135 a bit uncomfortable to squat. And, had to use the shitty as cages bc the powerlifters were using the good ones. Gay. Still managed.
Standing calves
4 sets x 12
Seated calves
3 sets x 15ish (last one 4 plates/3 plates/2 plates dropset)
Seated leg curls
4 ascending sets of 15, last one a drop (from 110)
SLDLs
135x15 x2
185x15 x2
Standing leg curl
50lbs x 12/leg x2
Leg press (feet high and wide, toes pointed out)
5pps x 15
7pps x 10
9pps x 8
11pps x 14
Leg extensions
90lbs x 20 x3
Squats
135x10
225x8
315x5
405x2
455x3 (meh, wanted 5, but today wasn’t the day).
Finished with walking lunged. 2 sets of 25 steps with 40lbs in each hand.
My training partner heard this short guy who has a decent build talking shit during my squat set:
Guy: " laughs , I can squat 455 for easy reps without the grunting!"
Azn Guy: “Really?”
Guy: “Ya no bullshit bro! this guy’s way too loud.”
(they were literally standing 4 feet away from me. mooks.)
Ok well if people are gonna read, I guess I have to update.
Last week was nothing super special training wise. My clavicle has been sore (bruised I think) from lifting with DOHcrazy and HolyMac from when they came and visited, so chest/delt pressing has been weak. i.e. last night I hit 275x7 without a spot instead of 315x4 which was my previous best. Leg training has been good though, hit a 455x6 squat at the end of my leg session, that was intense. And a 325x4 closegrip bench. And 110’s x 8 on seated DB military.
Ok that’s all I got for now. Tomorrow i’m hittin back. yay?
Very cool man. You are always welcome to post in the orig BOI. You kind of said you would keep up there and then bailed…we got a good group now. But I will definitely follow along as you are dominating me on pressing as usual and still fighting with me on squats.
Haha, thanks CC. More focus is on mind-muscle connection on arm stuff now but I will be up to 405 bb curls in no time!
ajweins, which is the “original” BOI? The one here has a new group going that I’m not really a part of, so I let them bond and grow together, with Hungry as their “leader” of sorts. Or do you mean the one on IM? Most of the guys from the “original” migrated over to a private FB group (I know you can’t get facebook, blah blah).
Hopefully you can add me. I have been curious to the improvements you guys are making and I wouldn’t mind getting back into that BOI group if you guys would have me.
), and currently weighing between 233-235 I believe, though my scale blows. I’m somewhere between 17-20% bodyfat I’m guessing. Goals are overall strength and size gain, with a particular focus on my arms (hence why they get hit twice in a cycle), and legs (which I absolutely murder).